How to boost the immune system to get better from a illness faster

To support recovery from an illness, prioritize sleep, adequate nutrition, hydration, and rest; there is no guaranteed way to make an illness resolve faster.

1. High-quality sleep: Get extra rest, especially when symptoms are beginning. If you feel whole-body malaise or unusually run down, go to bed early and avoid pushing through activity. 1

2. Moderate exercise: Exercise can support immune function when you are well, but if you are already sick or feeling whole-body malaise, rest instead. Avoid intense or prolonged exercise while run down, as it may compromise immune function. 1 2

3. Nutrition, hydration, and gut health: Drink water and eat enough; prolonged calorie deficits or extended fasting can compromise immune function. Supporting the gut microbiome is also presented as part of maintaining immune function. 3 4 5

4. Sauna: Regular sauna use may support immune function when you are well, but avoid a very hot sauna when you are already feeling sick or run down; prioritize bed and sleep instead. 6 7

5. Cold exposure, breathing, and mindset: Brief cold exposure or cyclic breathing were discussed as ways to trigger short-term adrenaline-related immune effects. During cold exposure, calming yourself—such as by emphasizing exhales or telling yourself it is beneficial—was suggested. These are not a substitute for rest when you are already ill. 8 9